Maple Glazed Sprouts Grain Bowl

Maple Glazed Sprouts Grain Bowl
  • Prep Time: 10 min.
  • Cook Time: 17 min.
  • Servings: 4

Fans of the mighty sprout will love this sweet and savoury combination. It is so flavourful and filling that you won’t even notice that this is a meatless main course.

Maple Glazed Sprouts Grain Bowl

Maple Glazed Sprouts Grain Bowl
  • Prep Time: 10 min.
  • Cook Time: 17 min.
  • Servings: 4

Fans of the mighty sprout will love this sweet and savoury combination. It is so flavourful and filling that you won’t even notice that this is a meatless main course.

INGREDIENTS

  • 1 pkg (250 g) GEOVITA Rice, Buckwheat & Spit Pea Blend
  • 2 cups (500 mL) sodium-reduced chicken or vegetable broth, divided
  • 4 cups (1 L) halved Brussels sprouts
  • 2 tbsp (30 mL) butter
  • 1/4 cup (60 mL) each grainy mustard and maple syrup, divided
  • 1 apple, cored and diced
  • 1 cup (250 mL) diced old Cheddar cheese
  • 1/2 cup (125 mL) each toasted chopped pecans and dried cranberries

DIRECTIONS

  1. Bring 1 1/2 cups (375 mL) broth to a boil in a medium saucepan set over high heat. Add Geovita blend, reduce heat to low and stir. Cook, covered, for 10 minutes or until broth is absorbed.
  2. Meanwhile, preheat oven to 425°F (220°C). Spread sprouts out in a small roasting pan, drizzle with remaining broth. Cover with foil; roast for 12 minutes. Uncover; stir in butter and 1 tbsp (15 mL) each mustard and maple syrup to coat. Roast, stirring occasionally, for 5 to 7 additional minutes or until browned and glazed.
  3. Divide grains between 4 serving bowls. Arrange an equal portion of glazed sprouts, apple, Cheddar, pecans and cranberries over grains. Stir remaining mustard and maple syrup until well combined. Drizzle over grain bowls to serve.

Tip: To toast pecans, roast on a baking sheet alongside sprouts for 3 minutes.

INGREDIENTS

  • 1 pkg (250 g) GEOVITA Rice, Buckwheat & Spit Pea Blend
  • 2 cups (500 mL) sodium-reduced chicken or vegetable broth, divided
  • 4 cups (1 L) halved Brussels sprouts
  • 2 tbsp (30 mL) butter
  • 1/4 cup (60 mL) each grainy mustard and maple syrup, divided
  • 1 apple, cored and diced
  • 1 cup (250 mL) diced old Cheddar cheese
  • 1/2 cup (125 mL) each toasted chopped pecans and dried cranberries

DIRECTIONS

  1. Bring 1 1/2 cups (375 mL) broth to a boil in a medium saucepan set over high heat. Add Geovita blend, reduce heat to low and stir. Cook, covered, for 10 minutes or until broth is absorbed.
  2. Meanwhile, preheat oven to 425°F (220°C). Spread sprouts out in a small roasting pan, drizzle with remaining broth. Cover with foil; roast for 12 minutes. Uncover; stir in butter and 1 tbsp (15 mL) each mustard and maple syrup to coat. Roast, stirring occasionally, for 5 to 7 additional minutes or until browned and glazed.
  3. Divide grains between 4 serving bowls. Arrange an equal portion of glazed sprouts, apple, Cheddar, pecans and cranberries over grains. Stir remaining mustard and maple syrup until well combined. Drizzle over grain bowls to serve.

Tip: To toast pecans, roast on a baking sheet alongside sprouts for 3 minutes.

Per serving (1/4 recipe): 660 calories, 27 g fat, 11 g saturated fat, 45 mg cholesterol, 89 g carbohydrates, 11 g fibre, 33 g sugars, 19 g protein, 580 mg sodium.

Per serving (1/4 recipe): 660 calories, 27 g fat, 11 g saturated fat, 45 mg cholesterol, 89 g carbohydrates, 11 g fibre, 33 g sugars, 19 g protein, 580 mg sodium.